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Lasagna
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Serves 8
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Diabetes Focus Winter 2008
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Lifestyle guru B. Smith makes a nutritious version of this family favorite.
1 10-oz box uncooked whole grain lasagna pasta (There are several lasagna alternative pastas such as whole grain, brown rice, artichoke and more)
1 medium onion, diced
4 garlic cloves, diced
1 medium red pepper, diced
1 medium green pepper, diced
1 pound lean ground turkey
1 teaspoon dried basil leaves, or 2 teaspoons fresh chopped basil leaves
½ teaspoon dried thyme leaves, or 1 teaspoon fresh chopped thyme leaves
½ teaspoon dried oregano leaves, or 1 teaspoon fresh chopped oregano leaves
½ teaspoon dried fennel seeds, more to taste
1 teaspoon cracked black pepper
1 28-ounce can Italian plum tomatoes, cut up with liquid
One 6-ounce can tomato paste
1½ cups (16-ounce container) fat-free ricotta cheese or low-fat cottage cheese
Two 4-ounce containers egg substitute
8 slices mozzarella-flavored soy slices, finely diced
¼ cup chopped flat leaf parsley
1 cup reduced-fat Parmesan cheese
1. Spray a large nonstick pan with cooking spray. Heat over medium heat, add onions, garlic, red and green peppers, cook until slightly softened. Add ground turkey, stirring to break up. Stir in the basil, thyme, oregano, fennel seed, and black pepper. Add the plum tomatoes and tomato paste, stirring until well blended. Reduce heat, simmer 30 to 40 minutes until thickened, stirring occasionally. Add salt and black pepper to taste.
2. Meanwhile, cook pasta according to package directions, drain, and place in cold water. In a medium bowl, combine ricotta cheese, diced mozzarella cheese, parsley, and egg substitute.
3. Preheat oven to 350 degrees F. Spoon meat sauce over the bottom of a 13 × 9-inch glass or ceramic baking dish. Place 4 lasagna noodles lengthwise covering the sauce. Using a spatula, spread enough of the ricotta mixture to cover the pasta, then spoon a layer of meat mixture. Add another layer of
pasta, meat sauce, and ricotta mixture. Repeat layers, sprinkle layers with parmesan cheese to cover. Bake for 35 to 45 minutes or until golden and bubbly.
4. Cover and let stand 10 to 15 minutes before serving.
Calories
| 435
| Calories from Fat
| 130
| | Total Fat | 14.4 g | Saturated Fat
| 6.6 g | | Cholesterol | 69 mg
| Sodium
| 407 mg | | Total Carbohydrates | 44.6 g | Dietary Fiber
| 4.5 g
| | Sugars | 10.6 g | | Protein | 34.1 g
| Vitamin A
| 41% DV
| Vitamin C
| 105% DV
| Calcium
| 36% DV | | Iron | 24% RDA
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